Exercises For The Booty - Page 35
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Thread: Exercises For The Booty

  1. #341

    Walking Dumbbell Lunge

    Stand holding a pair of dumbbells and take a long step forward with your left foot. Push up into a standing position, bringing your back foot forward. That’s 1 rep.

    Alternate the leg you step forward with so that you’re “walking” with each rep.

    Back Extension

    Hook your heels into a back extension station, turning your toes away from each other so that your feet are at 45-degree angles from your calves.

    Keeping your back naturally arched, lower your torso until your body is bent 90 degrees. Then raise your torso back up until it’s in line with your lower body, squeezing your glutes.

    Bulgarian Split Squat

    Stand a couple of feet from a bench or step, with your back to the seat. Bend your right leg and place the top of your right foot on the bench as you place your hands behind your head. This is the starting position.

    Keeping your torso upright, bend your left leg and lower your body until your left leg is bent at least 90 degrees. Push your body back to the starting position.

    Single-Leg Straight-Leg Deadlift

    Grab a barbell with an overhand grip that's just beyond shoulder width and hold it at arm's length in front of your hips. Establish a tripod position with your front foot, keeping your knee soft with a slight bend.

    Screw the foot of your working leg into the floor and squeeze the glute of your trailing leg to keep your hips square. Push your hips and hamstrings back as far as you can, lifting your back leg off the floor as you do so.

    Your torso should be parallel to the floor with a slight natural arch in your lower back. Pause, and then push your hips forward and come to a full stand, squeezing your glutes at the top.

    Kettlebell Swing

    Bend at your hips and hold a kettlebell with both hands at arms length down in front of you. Rock back slightly and "hike" the kettlebell between your legs.

    Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height. Reverse the move between your legs and repeat.

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  3. #342

    Cable Kickback

    Lower the arm of a cable machine so it's level with your ankle. Stand facing the machine with your feet hip-width apart. Put one foot through the cable handle. Keeping your chest lifted, use your glute to pull the foot with the cable directly behind you.

    Don't let your back arch. Pause, and then slowly return your foot to the starting position. Do your reps with your weaker side before switching legs and performing the same number with your stronger side.

    Cable Standing Hip Abduction

    Lower the arm of a cable machine so it's level with your ankle. Stand with one side closest to the cable machine and that foot just behind the cable. Loop your other foot through the handle, and use your glutes to pull that leg out to your side. Pause, and reverse the movement to the starting position.

    Perform your reps with your weaker side before switching legs and performing the same number with your stronger side.

    Lateral Mini-Band Walk

    Place both feet inside a miniband. With your feet just beyond shoulder-width, place the band at the top of your shins, right above your ankles, or around the balls of your feet.

    Maintaining the distance between your feet, create a square by taking small, short steps. Take 8 side steps to your left, 8 steps forward, 8 side steps to your right, and 8 steps backward.

    Goblet Reverse Lunge

    Cup the head of a dumbbell in both hands and hold it vertically in front of your chest, elbows pointing down. Step back with your right leg and lower your body until your front knee is bent 90 degrees.

    Pause, and then push your body back to standing. Do all your reps on one side before switching legs and doing the same number on the other side.


    Lie on your side with your knees bent 90 degrees and your heels together and in line with your butt. Open your knees as far as you can, without rotating your pelvis or back. Pause; return to the starting position.

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